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I bow down to you Jack Davis for Rxing McCluskey!! Nice job!

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Jack D--Nice Work!!! you da man!
John B--Nice time on that KB/BJ WOD!!!--that will get the HR up!
John J--not sure when the BD is but welcome anyway!!--(not sure I would want to try being a 20 something again?--Dang those kids got a lot of crap to contend with in front of them that we won't have to deal with?
Michelle--I applaude your continued effort and enthusiasm! Keep up the good work (I don't have a MU yet either and I know I am strong enough---Darn Shoulders and stiff spine are limiting my Kip and mechanics (but we both will get it done (if it takes me till 60):yikes:
Jim C--Thanks again for the "words of Wisdom" taking it to heart and today I took a rest day and just stretched and a little jump-rope practice (my calves are feeling pretty good now!!
I am going to ease into running on these close to barefoot shoes!-I am going to concentrate on running 1-3 miles every other day (with lots of massage/stretching for the next week. If all goes well step it up to 5 if calves are taking to the Pose running (for the Shamrock 8k? (If not I will likely run that one with my old shoes)??

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Thanks TIM
3/1
Reverse hypers 12@50
Reverse hypers 12@100
GHD Backext 20
Reverse hyper12@100
and so on for 2 more rounds

WOD
5 rounds
5 elevated push 24" box
6 45# lunge
5 pullup
rest 2:00
150 single under
50 situp
120 single under
40 situp
90 single under
30 situp
60 single under
20 situp
30 single under
10 situp
then 5 rounds
5 elevated pushup 24" box
6 lunge @70#
5 pushup
Time unkown

m/56/185

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[B]Back in the CrossFit Wright-Patt Box![/B]
ONLY since they remodeled the gym, they are "OFFERING CrossFit Classes" in the facility. :eek: We can't use the ropes, because they're not attached safely, we can't drop weights doing Oly lifts :yikes:, there are no rings, AND we can't use chalk on the floor!!:ranting2: It felt very uncomfortable there today. I felt as if we were doing something wrong or as if we were about to get in troube. And I also felt as if they are trying to run us out of there. I mean having all that equipment placed in the area where we mainly do our WODs gave me the impression that the staff didn’t care about how important that area is to us. They kept coming into what was formerly known as “The Box” eyeballing us to see what we were doing.

My only hope is that "All this shall PCS!" (Permanent Change of Station)

[B]WU:[/B]
Helped move all the extraneous pieces of equipment out of the way.
body circles (arm,s hips, knees)
400m run
Mobility WOD stretching

[B]WOD:[/B]
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

13 rounds plus 2 pull ups

[I]Equaled my July attempt. Pull ups could've been better. Push ups felt good, tried to focus on keeping the [URL="http://gymnasticswod.com/content/hollow-rock"]hollow rock[/URL] position to force my chest to the floor. I think it helped.[/I]

Cash Out:
Put back the equipment.

What I did that I wasn't supposed to do:
Sweated profusely during the cool down stretching
& a headstand tuck!;)

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[QUOTE=Jack Davis;909401][B]2/28[/B]

3xCFWU
21-15-9
OHS-65#
SDLHP 95#
11:53
I struggle with OHS
[B]3/1[/B]
2xCFWU
"McCluskey"
AsRxd
3Rounds
9 MU
15 Burpee Pullups
21 Pullups
800m Run
39:16[/QUOTE]

Jack, you and me both on OHS! Awesome performance on McCluskey!!:highfive: I'm still working on my muscle-up, but you have inspired me.

[QUOTE=Tim Randall;909464]
Jim C--Thanks again for the "words of Wisdom" taking it to heart and today I took a rest day and just stretched and a little jump-rope practice (my calves are feeling pretty good now!!
I am going to ease into running on these close to barefoot shoes!-I am going to concentrate on running 1-3 miles every other day (with lots of massage/stretching for the next week. If all goes well step it up to 5 if calves are taking to the Pose running (for the Shamrock 8k? (If not I will likely run that one with my old shoes)??[/QUOTE]

Nice work Tim. Just keep the distance progressions each week steady and sure (10% increase per week is a decent rule of thumb). Go by how you feel. You are being very sensible in your approach and improving nicely!

[B][U]March 1[/U][/B]
[U]At Lunch[/U]
[U]Running[/U]
Easy 1 mile warm-up
6x800M, 90 sec RI (2x7.5 mph, 2x8.0 mph, 1x8.5 mph, 1x9.0 mph)
Easy 1/2 mile warm-down
Stretch for 10 minutes
HR started out in the 120s, but hit 150s and 160s on the last 3 sets of intervals.

[U]After Work[/U]
10 minutes of jump roping
5 minutes of dynamic stretching
Power Cleans: 5x105#, 5x120#, 11x135#
Muscle-Ups with Green Band Assist: 3x10
50x5# side-lying leg lifts for each leg
50x3# side-lying shoulder rotations for each arm
2 minute plank

Ok, the two-a-days are making their presence felt! In a good way, though (fatigued, but not injured). Felt good today, although my quads have a mild case of doms after yesterdays squats and todays intervals. Cross-over jump ropes are in the groove. Nailing them fast and consecutive, just like a boxer. DUs are not at my best right now, but adequate.

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[B]3-2[/B]
Ok, so today I'm 2 years aways from being able to "officially" join this thread. But thanks for having me anyway.

Workout:
Deadlifts 3x5 175#-195#-200#-205#-175# on 2-22 I barely made 195# 1 rep, so this is great mental progress in a little over a week.
Weighted back ext: 15x3 10#-18#-26#

Have a great day all!!

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easy day yesterday to make up for monday.

15 minutes various sled drags with 90 lbs
20 minutes streching

still really really sore this morning from monday.

off till friday due to appointments ect but friday will be a heavy lifting day. looking forward to that.

should be an interesting couple of days around here anyways. woke up to almost a foot of snow and they are calling for upto 140 kph winds. can hardly wait to see what happens next.

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Thanks Jim.

Same problem with Squat Snatches so,

3xCFWU then

3 Rounds

400m Run
15 Squat Snatches 75# (Subbed Power Snatches)
9 HSPU's

14:11

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[QUOTE=Michelle Simpson;909704][B]3-2[/B]
Ok, so today I'm 2 years aways from being able to "officially" join this thread. But thanks for having me anyway.

Workout:
Deadlifts 3x5 175#-195#-200#-205#-175# on 2-22 I barely made 195# 1 rep, so this is great mental progress in a little over a week.
Weighted back ext: 15x3 10#-18#-26#

Have a great day all!![/QUOTE]

If that means it's your birthday, HAPPY BIRTHDAY!!!

(and nice work on the DLs)

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This is a recovery week. Morning after the contest, I felt like I had been hit by a Mack truck. Took Monday off. Went to gym today and played. Shot baskets for 20+minutes. Did 5X500m bike and 5X250 row.